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Shin pain regarding
How can I recover from shin pain...I am a athlete... please suggest something helpful thank you ...,
Answers (7)
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Shin bone pain caused mostly due to improper foot wear & if we run / walk putting on Hard sole shoe/sandles very frequently it gets worsen...
Do wear soft padded shoes & apply ice pack for 10 mins follow up ankel pump exercises & have plenty of water
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Soft soled shoe modified,ice pack, ankle pump exercises & rest
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Ankle and knee strengthening exercises- focus on tibialis anterior. Also proper warm up and cool down including stretches before playing.
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Do tibialis anterior stretch in heel sitting position and do dry needling myofacial trigger release under a senior physiotherapist
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Tale calcium rich diet, do lower limb strenghtening exercises every morning.
If pain is persisting spray diclofenac ointment.
Take proper rest.
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Hey there! Give your leg some rest. Do icing over it.
To avoid getting future shin pain, train your legs by static cycling first. By cycling, you can prepare the legs in a better way as the body weight is supported on the cycle. You can also try training in pool. When you are able to cover longer distances for longer time duration, preparing your body for better each day, the legs would be better adapted and prepared for strain while running.
Apart from this, do stretching and proper warm-ups. Also do ankle dorsi-plantar pumping exercise with resistance bands as progression.
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Diet rich in calcium is must. Stretches of lower limb will be helpful. Spray voilini for pain relief
Next Steps
Consult online for complete assessment
Health Tips
Avoid running , jogging.
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Dr. Avijit Das (PT)
Sports and Musculoskeletal Physiotherapist
4 yrs exp
Kolkata
Hi you need an online consultation for best diagnosis and treatment.
Next Steps
Maybe vitamin deficiency .
Health Tips
Ice compression.
stretching and strengthening exercises for leg muscles.
Sun bath directly on the skin pain area for 20 mins.
Take a rest for a week.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.